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Today’s exercise is a perfect pairing with the upper spinal twist we covered yesterday! The lower spinal twists can help reduce stiffness and pain in the lower back. This is another exercise that you can do before you even get out of bed!

Twists like this are often seen in yoga practices to help increase flexibility. The slow flow of the exercise makes it a perfect morning or evening exercise to help wake up or wind down!

Step-By-Step Guide

Start by laying on your back. Your arms should be out at your sides with your palms in the air. Place your legs straight out. Place the heel of your right foot on top of your left big toe.

Once you’re ready, twist to the left using your hips. This will provide a stretch through the spine and into the hips. Hold this for ten seconds, then return to your starting position. Repeat ten to fifteen times.


To switch sides, switch your feet so your left heel is on top of your right big toe, and twist to the right. Hold for 10 seconds before returning to start and repeat 10-15 times.

Final Notes

While simple, this exercise is an effective way to target lumbar pain. Add this to your daily routine, and let us know how you feel!